I’m currently in meet prep for the 2015 IPA Grand Prix Nationals at the Greater Columbus Convention Center on October 24th, in Columbus, Ohio. I will be competing at 132 pounds, raw with knee wraps.
For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com
I've had a bit of numerous things going on from traveling, work, clients, and other minor things that I've slacked on my log. I'll be catching everything up rather quick though. Good thing was that majority of the work that is behind is deloading, so trust me, you didn't miss too much. By next week I should be back to rolling to my usual schedule. Bit of a different layout than what I usually do, but this is just so it's more compact and not drawn out. To quickly summarize the week though, things went excellent and this was much needed. I felt way better at the end of the week. It's time for the final push.
Saturday, September 12th, 2015 - Squat/Deadlift
Warm Up
- Reverse Hyper - 190x3x20
- Band Leg Extension - 3x25
A1) Squat - Worked up to 295x3x3
B1) Sumo Deadlift - Worked up to 245x3x3
C1) Band Pull Throughs - 3x25
D1) Wtd Ab/Ad Planks - 3x20 per leg
D2) Standing Band Crunches - 3x12
E1) Prowler Push/Sprint - Down and Back
E2) KB Swings - 10 reps
7 rounds, 60 sec rest
Sunday, September 13th, 2015 - Bench Press/Arms
Warm Up
- DB Bench Press - 55's x3x15
- Mini Band Face Pulls - 4x25
- Mini Band Overhead Side Bends - 3x15 per side
A1) Bench Press - Worked up to 185x3x5
B1) DB Bench Press - 90's x3x20
C1) Single Arm Band Flys - 3x20
D1) KB Push Ups vs Bands - 3 sets
E1) Bent Over Rear Delt Raise - 4x15
E2) DB Lateral Raises - 4x10
F1) Rope Cable Pressdowns - 3x15
F2) Band Tricep Kick Backs - 3x10
F3) Bench Dips - 3 sets
G1) Overhead Cable Tricep Ext - 3x12
H1) Swiss Bar Curls - 3x10
I1) Concentration Curls - 3x8 per arm
J1) Reverse DB Curls - 2x25
Monday, September 14th, 2015 - Conditioning
20 minute walk outside with the dog
Tuesday, September 15th, 2015 - Squat/Deadlift Assistance
Warm Up
- Reverse Hyper - 190x3x20
- Band Leg Extension - 3x25
A1) Buffalo Bar Speed Squat vs 6 chains per side - Worked up to 225x8x2
B1) Sumo Speed Deadlifts vs 6 chains - Worked up to 255x6x1
C1) Seated Band Leg Curls - 3x33
D1) Single Leg Reverse Hyper - 3x15 per leg
E1) Wall Press Abs - 3x20
F1) Modified Up/Downs - 20 sec; 40 sec rest
F2) KB Swings - 20 sec, 40 sec rest
5 rounds
Wednesday, September 16th, 2015 - Conditioning
20 minute walk on the treadmill at 8% incline at 3.0 mph
Thursday, September 17th, 2015 - Bench Press Assistance/Back @ Laura Phelps
Warm Up
- DB Bench Press - 55's x3x15
- Mini Band Face Pulls - 4x25
A1) Speed Bench vs 2 chains per side - Worked up to 140x5x3
B1) DB Overhead Press, neutral grip - 3x20
C1) Cable Pressdowns - 100 total reps
D1) Swiss Bar Lat Pulldowns - 3x12 rotating hand positions
E1) Chest Supported Rows - 4x15
F1) Seated Cable Rows w/ MAG attachement - 3x15
G1) Face Pull with Ext Rotation - 3x12